Semi-Homemade

I went to Trader Joe’s today and tried their sample of Schezuan beef and broccoli  - it was so delicious (And I was rather hungry) so I bought a bag.

The nutrition facts were less than desirable with 430 calories a serving, 13 grams of fat, 1400 mg sodium, and sugar being one of the main ingredients. But, alas, I always like to believe in “everything in moderation”  - so I decided I could use it as part of a dinner entrée.

 

I marinated a block of extra firm tofu in

·      Trader Joe’s Low sodium Soyaki sauce (~2 tablespoons)

·      1 Tablespoon lime juice

·      sprinkle of ginger

In the microwave I cooked up

·      1 bag of frozen mixed oriental vegetables

·      4 medium carrots, chopped (I bought a 5 pound bag of carrots hence why every recipe I will be posting is likely heavy on the carrots)

After the tofu marinated for about an hour, I sautéed it in a frying pan over medium-high heat.

Next, I prepared the TJ’s Schezuan beef and broccoli, per its cooking instructions, sautéing the beef in the frying pan, and microwaving the broccoli.

I like my veggies a little bit crispier so I added those to the frying pan after microwaving as well.

 

 

I then combined all ingredients in a pan and mixed in the Schezuan sauce

I also made some brown rice on the side.  And Tada!:

 

 

The brown rice adds in a whole grain, which is a great source of fiber, and provides more vitamins and minerals.

The tofu is a good source of plant protein, is lower in fat than many animal proteins (Such as the beef) and contains phytoestrogens which have been linked (when consumed in moderation) to decreased risk of cancer.

The vegetables are a great source of vitamins, minerals, phytonutrients, and antioxidants. They are also low in calories and a good source of fiber.

Smoothies

Having trouble getting enough fruits/ veggies and low fat dairy into your day?

Try a Smoothie!

Add in lots of fresh or frozen fruits and vegetables. Mix in non fat milk/ soymilk, yogurt or ice and water to help boost calcium and hydration.

Be sure to leave on the skin of the fruits and veggies for added fiber and nutrients! Unlike juice, which removes the fiber, smoothies are great because it is just a blenderized version of the foods so you are still getting all of the good stuff!

 Try mixing in veggies including leafy greens- the sweetness of the fruit often compliments well with the vegetables, and its another great way to get a vegetable into a meal or snack you might otherwise have skipped it on.

Of course, don't forget, smoothies will be a sum of the calories and carbs you add to them. A large smoothie should be considered a meal. Adding in skim milk/ vegetables and water will help give you more volume while keeping down the total calories and carbs. A smoothie made with all fruit and juice can still add a hefty calorie toll toyour day, despite providing you with lots of antioxidants and vitamins. 

Smoothies are a great option for people having trouble getting in enough calories: have a child who is  picky eater? A sick member of the family? Elderly relative or friend struggling to get in enough calories? Try a smoothie! 

That being said, a small or watered down smoothie is great for anyone trying to boost nutrition including those trying to lose weight. Again, just add in more low cal foods (veggies) and be mindful of the total calories you are consuming :)

If the smoothie still isn't tasty enough for you, you can always add in a packet of sugar, honey or sugar substitute. Also try adding in your favorite spices like cinnamon and cayenne pepper for a kick!

Unfortunately, smoothies you get out at smoothie shops and other fast food joints aren't always healthy- featuring tons of added sugar, ice cream, and who know what else:
Check out this article for "health food frauds!"

Picadillo

Picadillo is a Hispanic dish. Cubans, Brazilians, and Mexicans (and probably every other South American country) has their own variation on the dish. It is traditionally a dish made with ground beef that is served over rice, or can be made in to empanadas. Since Jordan is Cuban, I've had the great pleasure of trying his mothers Picadillo on several occasions.

Jordan always tells me that his favorite foods are Cuban foods, which have a lot of fat in them. I try to make the argument that he could make some substitutions in the recipes to make the dishes healthier, but he says it will make them lose their flavor.

So... a challenge?

I took this Traditional Cuban Picadillo Recipe I found online, and analyzed the nutrition and modified it. Usually Cuban Picadillo also contains raisins, so I added a cup of raisins to my modified recipe, and to the traditional recipe when analyzing.

My Modified Picadillo Recipe Included:
*4 cloves of Garlic
*~ 2 tb olive oil
* 2 medium onions, finely chopped
* 1 large green bell pepper, chopped
* 1 tsp cumin
* 1 tsp oregano
*1 tsp fresh ground black pepper
* 1/2 tsp salt
* 1 cup beef broth (can use vegetable/ chicken/ just water)
* 1 Package Shady Brook Farms Lean Ground Turkey (20 oz raw, about 1 LB cooked)
* 2 small cans tomato sauce
* 2 medium potatoes (roughly peeled), diced
* 10 large green olives, cut
*~ 1 cup raisins

Instructions:
1. Saute onions, peppers and garlic in olive oil over medium heat, until softened.
2. Mix meat with spices, then add to pan with vegetables. Add broth, and tomato sauce. Let cook, covered at medium heat for about 15 minutes.
3. Add potatoes. Cook for an additional 15 minutes.
** note- I stated 'roughly peeled,' the original recipe said peeled, but frankly I enjoy the peel- and its where all of the fiber is! so basically I just lazily peel a potato so that about 2/3 of the skin is off, so the texture is better but I still can have the fiber and nutrients from some of the peel. You could do as you wish.
4. Add in olives and raisins, simmer until potatoes are fork tender.
5. Serve over (brown) rice or with a whole wheat tortilla!

Note- instead of ground turkey you could use a lean ground beef, ground chicken, or even diced up chicken breast or other lean meat. Megan actually came over for dinner, so I made her a batch that had tofu, and no beef broth- and she seemed to enjoy it as well! So be creative!

According to the website I got the original recipe from, the recipe makes 4-6 servings, which I found to be way off! There were 4 of us eating good size portions, and I'd say I still have at least 1/3 left. So honestly, I would say this makes about 8 servings. But of course, that may have something to do with my adding more vegetables. To be as fair as possible, below I compared the two recipes dividing them into 6 servings each:

The Nutrition Break Down:

The Original Recipe:

• 400 calories
• 20 grams fat- 6 grams Sat Fat, 10.5 MUFA,
  
• 35 grams carb- 4 grams fiber
  
• 23 grams protein

My Modified Recipe

• 360 calories
• 12 grams fat- 2.5 Sat fat, 6.5 MUFA
• 40.5 grams Carb- 5 grams fiber
  
• 23 grams protein
  

So, the nutrition facts do not look that much different, but again, honestly, considering volumetrics, you would not eat as much of the modified version as you would the original version (as in 1/6th of the recipe).
And Saving 8 grams of fat certainly is not too shabby!

Black Bean Soup

Going on with my bean theme, the other day I made some tasty Black Bean Soup!
I unfortunately packed it all up and froze it before thinking to take a picture, but it looks like a standard black bean soup. Low fat, high protein, high fiber, and no cholesterol :)

Black Bean Soup
1 pound dried black beans (or about 3 normal sized cans, preferably low sodium)
1 green pepper, diced
1 onion, diced
3 cloves garlic, minced
1 TB olive oil
3 cups water
3 cups vegetable broth
Cumin
Oregano
Cayenne pepper
Black pepper
Thyme

If using dried black beans, soak them over night, then boil until tender.
In a pot, heat olive oil and add onion. Cook for about 3 minutes until becoming translucent. Add in peppers and garlic.
Once the vegetables are softened slightly, add beans, spices and water and broth.
Simmer.
Either using a potato masher, hand blender, food processor, or something else useful for squishing things, mash or blend some of the soup so as to mush up some of the black beans and create a thicker base.
The soup will thicken more and more as you let it simmer. Cover to reduce water loss.
Enjoy alone or topped with sour cream or chili peppers.

Beans, Beans, the magical fruit

Beans are an awesome food. They are high in fiber and protein, and low in fat. They are also ridiculously cheap and very diverse in regards to their culinary role.

So, why are beans so fabulous?

Well, as I mentioned: they are high in fiber, particularily soluble fiber, which means they help to absorb, and then eliminate cholesterol in your body. Thus, lowering your cholesterol and improving you heart health. Also, fiber makes foods more filling, so high fiber foods, like beans, keep you feeling fuller longer, so you are less likely to overeat later on.

Beans, being a plant based food, also contain lots of good phytochemicals and isoflavins, which are basically components of food that are not ESSENTIAL to life, but certainly improve ones health. Different kinds of beans are higher in certain isoflavins and phytochemicals than others, so like all foods, eat a variety! Phytoestrogens in soybeans are probably the most well studied, and have been shown to decrease risk of cancer. (lots of research also shows that eating foods simply made with soy components may not have the same benefit, so as usual, I support eating the whole food or lesser processed versions.- edamame, tofu versus soy protein isolate.)

Beans are also a great source of folate. Folate (aka folic acid, B9) is a nutrient that extremely important to DNA and cell growth and division. This is most noteable during fetal development. If a mother is folate deficient, the baby will be born with neural tube defects which generally result in death to the fetus, or severely mentally and physically disabled. In the Western world, most refined grains are fortified with folate, if you are watching your whole grain intake, you are probably eating a lot of unfortified foods, so watch out for your folate intake by increasing your bean consumption! (leafy greens are also a good source of folate as well.)

So go forth, and get down with your beany self.